My First Triathlon | A Complete Beginner Plan (incl. core strength)

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My First Triathlon | A Complete Beginner Plan (incl. core strength)

Author

Tammy Slauenwhite

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 4 Bike, 3 Run, 2 Swim, 2 Strength

Longest Workout

1:00 hrs swim
1:00 hrs bike
0:30 hrs run

Plan Specs

triathlon sprint beginner hr based tss based strength base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

The 'My First Triathlon' training plan was developed by me and utilized for four consecutive years when I was coaching beginner triathletes in the Bridgewater Triathlon Club, Nova Scotia, Canada. What this means is the plan has been tried, tested, and proven to be true! Every single participant that I coached using the basic concepts within this plan has had 100% success. Since it's creation, I have coached over 100 beginner triathletes with no prior experience whatsoever using this plan.

When I added 'My First Triathlon' to my TrainingPeaks library, I updated it with the latest concepts in triathlon training for beginners and packed it with all kinds of information to introduce the inexperienced to the world of triathlon. It comes complete with several guides to help you along your way as well as email support. If you ever have a question, PLEASE reach out to me.

The plan is designed to train the beginner using a safe low-intensity progressive overload based on time instead of distance. It consists of shorter workouts through the week, longer workouts on the weekends, and one day of rest (can take Monday as additional rest day if needed). There are also two core strength workouts included. There are four brick workouts each week so the beginner gets a more true triathlon training experience.

The icing on the cake is the mini triathlon training practices that have been worked into the plan. This adds an element of fun and excitement, giving the beginner a chance to practice triathlons in a non-competitive environment. I remember what it was like to do my first triathlon, and combining that with over a decade of experience in coaching beginner triathletes, I used this knowledge to build one hell of a kick-ass triathlon training plan for beginners. This plan that will not only help them complete a Try-a-Tri or Sprint triathlon distance but big time boost their fitness, skills, and confidence along the way.

If you have any questions about this plan, feel free to contact me. Remember, the joy is in the journey.

Happy training!

Coach Tammy

Email: tammy@gofitlife.ca
Website: gofitlife.ca
YouTube: https://bit.ly/32X629g

Browse my other training plans on TrainingPeaks: https://bit.ly/2NZq8v3

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:46
Training Load By Week
Average Weekly Training Hours: 04:46
Average Weekly Breakdown

Coach Tammy Slauenwhite - Manageable Training Plans for the Lifestyle Endurance Athlete

GO FIT LIFE!

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

My training plans are not only super manageable with busy lifestyles but also easy to follow, structured, and will push you to the next level without burning you out. I offer email support with every plan. Contact me if you have questions.

Happy training!

Coach Tammy
TrainingPeaks Level 1 Accredited Coach
20 years coaching experience

Sample Day 1

0:30:00
19.5TSS
Beginner Core Strength Training

Core strength is a must for every triathlete, whether they are a beginner or experienced. Let's kick off this plan with a 30-minute beginner core workout today.

This beginner core workout will help you develop the core strength you need to support your goals. It includes a warm up and cool down stretch all within 30 minutes. Click the link and follow me along through a guided routine. Be sure to subscribe to my YouTube channel. Enjoy!

https://www.youtube.com/watch?v=nuVFWCPayaA

Sample Day 2

0:20:00
13.3TSS
Short Brick Bike | 20 minutes

GOAL: build endurance


Zones: 2
Intensity: low
Duration: short

Ride easy. You will need to run after you complete this activity.

Practice transition from bike to run. See how quick you can transition. Track your transition time. Each week, try to beat the previous week's transition time. Make it fun. This is a time to figure what strategies work best for you.

Sample Day 2

0:10:00
6.7TSS
Brick Run | 10 Minutes

GOAL: build endurance, train the legs to run after the bike.

Zones: 2
Intensity: low
Duration: short

Run easy immediately after your bike ride.

Once you are finished your brick workout, do 5 - 10 minutes of stretching. Hydrate with water and have a post-workout recovery snack with protein.

Sample Day 3

1:00:00
40TSS
Technical Swim | 60 Minutes

GOAL: build endurance and technique

Zones: 2
Intensity: low
Duration: moderate

If it is possible, join a local swim club or get some private instruction. If this is not possible or if you already know how to swim, use this time to develop your swim technique while building endurance.

Practice technique for the first first half of this workout. Then swim steady for the second half.

Things you want to consider working on for triathlon specific swimming:

- kick
- stroke (hand entry, reach, pull, exit)
- head and body positioning, rotation
- bilateral breathing
- sighting
- rhythm
- pace
- flip turn

If you plan to do open water swimming for your event or race, practice as much as you can in open waters. Be safe!

Sample Day 4

0:30:00
19.5TSS
Beginner Core Strength Training

This beginner core workout will help you develop the core strength you need to support your goals. It includes a warm up and cool down stretch all within 30 minutes. Click the link and follow me along through a guided routine. Be sure to subscribe to my YouTube channel. Enjoy!

https://www.youtube.com/watch?v=nuVFWCPayaA

Sample Day 4

0:20:00
13.3TSS
Brick Bike | 20 minutes

GOAL: build endurance


Zones: 2
Intensity: low
Duration: short

Ride easy. Save your legs. You will need to run after you complete this activity.

Sample Day 4

0:15:00
10TSS
Short Brick Run | 15 Minutes

GOAL: build endurance, train the legs to run after the bike.

Zones: 2
Intensity: low
Duration: short

Run easy immediately after your bike ride. Once you are finished your brick workout, do 5 - 10 minutes of stretching. Hydrate with water and have a post-workout recovery snack with protein.

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